This can be as easy as adding in a 10-minute walk in the morning and evening or after each meal. After all, this will serve as the foundation for losing that belly fat. And when paired with the next 2 steps, you’ll be able to speed up the process. Depending on the severity of excess weight and your medical conditions, treatment options might include treatment options like anti-obesity medications or bariatric surgery.
This type of diet focuses on eating foods that are very low in carbohydrates and high in fat. The ketogenic diet may not be right for everyone, so always consult with a physician before making dietary changes. We need to close this gap to kickstart fat loss – and help you (finally) lose belly fat.
Once you’re consistent with that, add in minute cardio sessions to help you hit the weight loss targets we established back in week 1. Now, for those who are eager, combining all of this with the next bonus tip can indirectly help with your results. What we recommend within our Built With Science programs that have worked wonders for thousands of members (like Andrew), is to start with a foundation of about 3-5 weight training days per week.
Losing belly fat can be a challenging journey for many individuals. While it is important to focus on overall health and not just aesthetics, shedding excess belly fat can also improve your well-being. Many people wonder, “How much belly can I lose in a week?”
Your health care professional may ask you to take vitamins or minerals if you can’t get enough from foods. Talk with your health care professional before you take any supplements, because some may cause side effects or affect how well your diabetes medicines work. Pausing your diet is important because losing weight can be an uncomfortable process, even if you’re doing everything right. Being in a calorie deficit ‘eating less than you burn ‘ may cause you to feel hungry and tired, and you likely have to be more mindful about your food choices. Depending on your size and how much water weight you’re carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg).
The amount of belly fat you can lose in a week depends on various factors including your diet, exercise routine, metabolism, and genetics.
Many people notice dramatic weight loss during this transition period after first starting the keto diet, but most of this is due to changes in water weight (6). That said, you may wonder how much weight you can expect to lose in your first week on keto. Many people report extreme weight loss when first starting the diet. Fit, healthy women generally have a body fat percentage of 21 to 24 percent, while men have 14 to 17 percent body fat. Athletes usually carry a lower amount of body fat than the average, fit person because excess fat can hamper their physical performance. Women athletes usually fall between 14 and 20 percent, and male athletes between 6 and 13 percent.
However, this isn’t a process that happens overnight or even within days of starting your weight loss journey. This is sometimes called “targeting weight loss” (also known as spot reduction), and it isn’t realistic, says Lapaix. For example, abdominal exercises alone aren’t enough to get rid of or reduce belly fat. A 2008 study of women with excess weight found that increasing daily water intake to more than 34 ounces per day, over 12 months, resulted in 4.4 pounds of weight loss. Losing belly fat is possible through healthy eating habits and regular physical activity.
If you are looking to lose belly fat in a healthy and sustainable way, it is recommended to aim for a weight loss of 1 to 2 pounds per week. This equates to losing about 0.5 to 1 kilogram of body weight weekly. Keep in mind that a significant portion of this weight loss may not be exclusively belly fat, as weight loss tends to occur all over the body.
To effectively lose belly fat, focus on incorporating a well-rounded fitness routine that includes cardiovascular exercise, strength training, and flexibility exercises.
Cardiovascular activities such as running, cycling, or swimming can help burn calories and promote overall weight loss. Strength training exercises can help build muscle mass, which in turn boosts metabolism and aids in burning more calories throughout the day. Additionally, adding flexibility exercises like yoga or pilates can improve posture and core strength, helping to tone and tighten the abdominal muscles.
In addition to exercise, maintaining a balanced and nutritious diet is key to losing belly fat. Focus on consuming whole foods such as fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary beverages, and high-fat items. Remember, creating a calorie deficit by burning more calories than you consume is essential for weight loss.
